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Weight-loss hero Tom Urie presents a new, five-part series packed full of information and advice, to help you to get fitter and healthier in 2019.

Fitness expert Ross Stewart and nutritionist Carla Robertson are on board each week, offering simple tips and setting achievable goals for the days ahead 鈥� and we鈥檒l be charting the progress of our three Fit In 5 volunteers Sam, Paul and Ali.

In the fourth programme, the volunteers will be updating us on how they got on with last week鈥檚 challenges and sharing how they鈥檙e feeling four weeks in.

Ross explains the importance of rewarding our efforts and patting ourselves on the back 鈥� and discusses why it鈥檚 a good time to reassess goals or perhaps try something new. He鈥檒l also be demonstrating three more simple exercises we can all incorporate into our lives and suggesting a walking challenge for this week.

Carla shows us how to make a simple but delicious chicken kebab 鈥� a 鈥渇akeaway鈥� 鈥� the ideal Saturday night treat that鈥檚 healthier, cheaper and probably quicker than waiting for that delivery...